14-Day Meal Plan for One Person: Simplify Solo Meals with Ease
Enjoy the convenience of a personalized 14-day meal plan for one person. Our carefully crafted recipes cater to individual portions, ensuring you get a variety of nourishing and flavorful meals without the hassle of leftovers. Experience the joy of cooking for yourself with this perfectly tailored meal plan.
Meal plan grocery list
Chicken breast
Salmon
Quinoa
Sweet potatoes
Broccoli
Spinach
Eggs
Greek yogurt
Avocado
Blueberries
Strawberries
Almonds
Oats
Tomatoes
Olive oil
Beans
Whole-grain bread
Brown rice
Green beans
Cottage cheese
Mixed vegetables
Meal plan overview
Enjoy a personalized 14-day meal plan for one person. Our carefully crafted recipes cater to individual portions, ensuring you get a variety of nourishing and flavorful meals without the hassle of leftovers. Experience the joy of cooking for yourself with this perfectly tailored plan.
Foods to eat
- Fresh Fruits: Enjoy a variety of seasonal fruits like berries, melons, and citrus fruits.
- Raw Vegetables: Include leafy greens, carrots, cucumbers, and bell peppers for nutrient density.
- Nuts and Seeds: Incorporate raw almonds, walnuts, chia seeds, and flaxseeds for healthy fats.
- Raw Vegan Smoothies: Blend fruits and vegetables for refreshing and nutritious smoothies.
- Raw Salads: Create salads with a mix of colorful vegetables, leafy greens, and raw dressings.
- Raw Veggie Wraps: Use large lettuce leaves or collard greens as wraps filled with veggies and hummus.
- Fresh Coconut: Enjoy fresh coconut water and coconut meat for hydration and healthy fats.
- Sprouts: Add sprouts like alfalfa and broccoli to salads for added nutrients.
- Raw Nut Milks: Make your own almond or cashew milk for a dairy-free option.
- Herbs and Spices: Enhance flavors with raw herbs like basil, cilantro, and spices like cayenne pepper.
✅ Tip
Foods not to eat
- Cooked Foods: Eliminate all cooked or processed foods to adhere to the raw food principles.
- Processed Snacks: Avoid packaged snacks and processed foods that are not in their natural state.
- Refined Sugars: Minimize or eliminate refined sugars and opt for natural sweetness from fruits.
- Roasted Nuts: Choose raw nuts over roasted ones to retain their full nutritional value.
- Refined Oils: Use raw, cold-pressed oils in moderation and avoid cooking them.
- Highly Processed Ingredients: Stay away from highly processed and refined ingredients in a raw food diet.
- Individual Preferences: Customize the raw food diet based on individual preferences and nutritional needs.
- Regular Hydration: Drink plenty of water to stay hydrated, especially with the increased intake of raw, water-rich foods.
- Consult a Healthcare Professional: Before starting a raw food diet, consult with a healthcare provider for personalized advice.
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Main benefits
The 14-day meal plan for a raw food diet involves unprocessed, uncooked plant-based foods. It's rich in fruits, vegetables, nuts, and seeds, offering numerous vitamins and minerals for overall health.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For a meal plan designed for one person, try these alternatives to keep your meals interesting and balanced.
- Sweet potatoes can be swapped with butternut squash for a different starchy vegetable.
- Greek yogurt can be replaced with coconut yogurt for a dairy-free option.
- Quinoa can be substituted with millet for a different grain choice.
- Almonds can be swapped with cashews for a creamy texture in snacks and dishes.
- Broccoli can be replaced with Brussels sprouts for a different cruciferous vegetable.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
These simple and easy-to-prepare snacks are great for solo snacking:
- Greek yogurt with a drizzle of honey
- Hard-boiled egg with a sprinkle of herbs
- Single serving of mixed nuts
- A piece of fresh fruit, like an apple or banana
- Sliced vegetables with a small amount of dip
- Cottage cheese with pineapple
- Whole grain toast with peanut butter
What should I drink on this meal plan?
For an individual (one person), beverage choices can be tailored to personal health goals. Water is a universal need. Green tea can offer a calming, antioxidant-rich break. A single-serve smoothie can be a nutritious snack. Black coffee provides a caffeine boost without calories. Herbal teas are great for winding down.
How to get even more nutrients?
Meal plan suggestion
14-Day Meal Plan for One Person
This meal plan is designed for one person and includes a variety of nutritious foods to ensure a balanced diet.
Day 1
- Breakfast: Scrambled eggs with spinach and tomatoes
- Lunch: Grilled chicken breast with quinoa and steamed broccoli
- Dinner: Baked salmon with sweet potato wedges and green beans
Calories: 2000 Fat: 70g Carbs: 230g Protein: 130g
Day 2
- Breakfast: Greek yogurt parfait with mixed berries and almonds
- Lunch: Quinoa salad with diced avocado, black beans, and cherry tomatoes
- Dinner: Stir-fried tofu with brown rice and mixed vegetables
Calories: 1900 Fat: 65g Carbs: 220g Protein: 120g
Day 3
- Breakfast: Oatmeal topped with sliced strawberries and almond slices
- Lunch: Spinach salad with grilled chicken, avocado, and balsamic vinaigrette
- Dinner: Baked sweet potatoes stuffed with black beans, salsa, and cottage cheese
Calories: 1950 Fat: 67g Carbs: 225g Protein: 125g
Day 4
- Breakfast: Scrambled eggs with sautéed spinach and whole-grain toast
- Lunch: Salmon salad with mixed greens, cucumber, and olive oil dressing
- Dinner: Quinoa stir-fry with tofu, mixed vegetables, and soy sauce
Calories: 2000 Fat: 70g Carbs: 230g Protein: 130g
Day 5
- Breakfast: Smoothie made with Greek yogurt, mixed berries, and spinach
- Lunch: Chicken and vegetable stir-fry with brown rice
- Dinner: Grilled salmon with roasted sweet potatoes and steamed green beans
Calories: 1900 Fat: 65g Carbs: 220g Protein: 120g
Day 6
- Breakfast: Cottage cheese with sliced strawberries and a drizzle of honey
- Lunch: Quinoa salad with avocado, chickpeas, and cherry tomatoes
- Dinner: Baked chicken breast with quinoa pilaf and roasted broccoli
Calories: 1950 Fat: 67g Carbs: 225g Protein: 125g
Day 7
- Breakfast: Greek yogurt topped with blueberries, almonds, and a sprinkle of cinnamon
- Lunch: Spinach and feta omelette with whole-grain toast
- Dinner: Lentil soup with mixed vegetables and a side of whole-grain bread
Calories: 2000 Fat: 70g Carbs: 230g Protein: 130g
Day 8
- Breakfast: Scrambled eggs with spinach and tomatoes
- Lunch: Grilled chicken breast with quinoa and steamed broccoli
- Dinner: Baked salmon with sweet potato wedges and green beans
Calories: 2000 Fat: 70g Carbs: 230g Protein: 130g
Day 9
- Breakfast: Greek yogurt parfait with mixed berries and almonds
- Lunch: Quinoa salad with diced avocado, black beans, and cherry tomatoes
- Dinner: Stir-fried tofu with brown rice and mixed vegetables
Calories: 1900 Fat: 65g Carbs: 220g Protein: 120g
Day 10
- Breakfast: Oatmeal topped with sliced strawberries and almond slices
- Lunch: Spinach salad with grilled chicken, avocado, and balsamic vinaigrette
- Dinner: Baked sweet potatoes stuffed with black beans, salsa, and cottage cheese
Calories: 1950 Fat: 67g Carbs: 225g Protein: 125g
Day 11
- Breakfast: Scrambled eggs with sautéed spinach and whole-grain toast
- Lunch: Salmon salad with mixed greens, cucumber, and olive oil dressing
- Dinner: Quinoa stir-fry with tofu, mixed vegetables, and soy sauce
Calories: 2000 Fat: 70g Carbs: 230g Protein: 130g
Day 12
- Breakfast: Smoothie made with Greek yogurt, mixed berries, and spinach
- Lunch: Chicken and vegetable stir-fry with brown rice
- Dinner: Grilled salmon with roasted sweet potatoes and steamed green beans
Calories: 1900 Fat: 65g Carbs: 220g Protein: 120g
Day 13
- Breakfast: Cottage cheese with sliced strawberries and a drizzle of honey
- Lunch: Quinoa salad with avocado, chickpeas, and cherry tomatoes
- Dinner: Baked chicken breast with quinoa pilaf and roasted broccoli
Calories: 1950 Fat: 67g Carbs: 225g Protein: 125g
Day 14
- Breakfast: Greek yogurt topped with blueberries, almonds, and a sprinkle of cinnamon
- Lunch: Spinach and feta omelette with whole-grain toast
- Dinner: Lentil soup with mixed vegetables and a side of whole-grain bread
Calories: 2000 Fat: 70g Carbs: 230g Protein: 130g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by Filip Jędraszczyk
- Published on Feb 3, 2024
- Updated on Nov 22, 2024